As temperatures rise and humidity increases, it’s essential to pay attention to your body’s cues that you need to drink more water.

Thirst, a dry mouth, headaches, and muscle cramps are common signs of dehydration, but other signs might surprise you!

As an emergency medicine and primary care provider, I want patients to recognize and address dehydration before it becomes an emergency. Here’s what to look for and what to do about it!

Dehydration may cause pain.

Along with muscle cramps, dehydration can contribute to joint pain.

Cartilage is 70-80% water, so it becomes brittle when you’re dehydrated. That leads to friction and inflammation, which cause pain. Long-term dehydration can increase wear and tear on your cartilage.

Furthermore, the fluid that lubricates your joints relies on hydration, too. Without it, you feel stiff, and your joints have reduced shock absorption.

It can mirror neurologic symptoms.

Your brain is about 75% water, so it needs proper hydration to function! That’s why you get a headache when you’re dehydrated.

Your brain also needs adequate blood flow to function, and blood is about 80% water. That’s why you might also feel dizzy when you’re dehydrated.

Mild dehydration can impair your short-term memory and your ability to think and pay attention. It can make you anxious, tense, and fatigued.

More severe dehydration can cause more alarming cognitive symptoms like confusion, hallucination, and even stroke-like symptoms. Older adults are especially vulnerable.

Your kidney function can suffer.

When you don’t drink enough water, your kidneys have to work harder. That means waste can build up in your body and make you sick.

Chronic dehydration can cause kidney stones, urinary tract infections, and even irreversible kidney damage.

Your urine should be pale yellow, like the color of lemonade. If it is dark yellow or amber, you need to drink more water.

It can make you look older.

Water plumps the skin, makes it more elastic, and adds vibrancy.

When you’re dehydrated, your skin may feel tight and look dull. You may also see more fine lines and wrinkles.

Over time, dehydration can weaken your skin barrier, leading to itchy, dry patches, redness and irritation, acne, and potentially more serious infections, too.

You might have bad breath.

Dehydration is a direct cause of halitosis, or bad breath.

It reduces the flow of saliva, giving odor-causing bacteria a chance to thrive. Saliva acts as a natural cleanser, washing away bacteria and food particles.

In the long term, a chronically dry mouth is at increased risk of gum disease. This can lead to severe, persistent halitosis.

What can I do?

Fortunately, there are simple ways to stay hydrated.

Start the day with a glass of water, and drink one with each meal. Drink water throughout the day as well — don’t wait until you’re thirsty! Water-rich foods like cucumbers, celery, and watermelon boost hydration, too.

For the average healthy adult, aim for approximately one-third to half of your body weight in ounces of water each day. For example, a 150-pound person should have 50 to 75 ounces of water a day. Drink more if you exercise or spend a lot of time outside in the heat and humidity.

If you have a medical condition that limits your ability to drink water, it is important to talk to your doctor for personalized advice.

Anna Yang, MD, is an emergency medicine and primary care provider at Regional One Health. For more information about primary care services, visit regionalonehealth.org/primary-care. To make a primary care appointment, c all 901.515.4YOU.

 

By Anna Yang, MD